Dan, Gareth, Spud and Hannah on the Tyres

A] Back Squat – 5×60%, 3×70%, 3×3 @80%

B] 5Rounds for Time:

 8 Ring Dips

24 KB Swing

250m Run

C] Accumulate 2min L-sit

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Wall Art

A]   Power Clean into Hang Squat Clean (2 movements 1 rep)

        Reset grip every REP- NOT between clean and hang

%’s based on 1 RM

3@50%

3@60%

3×3@70%

B]    50 Double Unders

    21,15,9

Pull Ups

Overhead Squats 45/30

50 Double unders

C]    Max Strict T2B

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BLAKE (Modified)

4 Rounds For Time

1 Lap (90m) Overhead Walking Lunge (20/10)

30 Box Jumps (24/20)

20 Wall Balls (9/6)

10 HSPU

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Easter Time Table:

Friday 6/4/12 – 8am, 10am

Saturday 7/4/12 – 9.30am

Sunday – Open Gym

Monday – 5.30pm

Coach Si and Karin 'Heavy Reping' in Rio

A] Push Press-Establish a 1RM in 15minutes take at least 5-6 sets

B] 12,9,6

Muscle Up

Thruster @60kg

C] 2 minutes max OH situp

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A] Snatch Balance 3×3 at 50% Max Snatch

B] Hang Snatch 3×2 @80% Max Snatch

C] 5 rounds of 2 minutes work 4 min off

500m row Max burpees

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Have a great Easter Weekend Everyone, Todays Workout is an Easter Suprise. So come on down at 9.30am to find out.

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Happy Easter All from the DC Coaches!!

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monkeying around is expected

A] Sumo Deadlift 3,3,3

B] 12-9-6

Power Clean 70/45Kg

Ring Dip

4 sec Band Sprint 1-2-3

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Wednesday’s WOD

‘DEL’

25 Burpees

 400m 10kg carry

25 Strict Pull Ups

400m 10kg carry

25 HSPU

400m 10kg carry

25 C2B Pull Ups

400m 10kg carry

25 Burpees

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A] Split Jerk work at 70% for 3×3

B] 8 rounds For Time:

5 Box Jumps 30′/24′

10 KBS 32/20

100m

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